Strength Conditioning/Speed Training Cycle: Week 3 of 5, Monday
Strength
Work up to a 2-rep max pause back squat
Strength Conditioning
Every 2.5 Minutes for 4 Rounds
8 Straight-Legged Deadlifts
As Heavy As Possible. Increase As Needed.
Conditioning
100 Double-unders
20 Wall Balls (20/14)
5 Ring Muscle-ups
75 Double-unders
20 Wall Balls (20/14)
5 Ring Muscle-ups
50 Double-unders
20 Wall Balls (20/14)
5 Ring Muscle-ups
Conditioning
4 Rounds
300 Meter Row
12 Alternating Front Rack Kettlebell Lunges (50/35)
Rest Rest 2 Minutes Between Rounds.
Go hard on the row, controlled steady pace on the lunges.
Core
3 Rounds
20 GHD Sit-ups + 30 Second GHD Hollow Hold (Butt off GHD)
Rest no more than 2 minutes between rounds
